Tabbouleh

Tabbouleh
Rating: 
Makes: 6 Servings
Prep time: 20 minutes

Tabbouleh is a popular Middle Eastern salad that is served as part of a mezze (assortment of appetizers). A primary ingredient in tabbouleh is bulgur, which is a whole grain.

Ingredients

1/2 cup Bulgur, uncooked
1 cup Water
3/4 cup Cucumber, fresh, peeled, 1/4" diced
3/4 cup Tomatoes, fresh, 1/4" diced
2 tablespoons Italian parsley, fresh, chopped
2 tablespoons Mint leaves, fresh, chopped
2 tablespoons Green onion with tops, fresh, chopped
1 clove Garlic, fresh, minced (1 clove is about 1/2 teaspoon minced)
1 tablespoon Olive oil, extra virgin
2 tablespoons Lemon juice, fresh squeezed, seeds removed OR Lemon juice, bottled
1/4 teaspoon Salt, table
1/4 teaspoon Black pepper, ground

Directions

1. In a small stockpot bring water to a rolling boil.

2. Add bulgur, cover, and turn heat off. Leave the stockpot on the hot burner. Keep covered and let stand for 20 minutes. Drain any excess liquid, fluff with a fork, and allow bulgur to cool.

3. In a medium bowl, mix together cooled bulgur, cucumber, tomato, parsley, mint, green onions, and garlic.

4. Prepare dressing: In a small bowl whisk together olive oil, lemon juice, salt, and pepper.

5. Combine dressing with the other ingredients, mix well.

6. Refrigerate and let chill for at least 2 hours before serving to allow the flavors to fuse. Critical Control Point: Cool to 40 °F or lower within 4 hours.

7. Serve 1/2 cup.

Critical Control Point: Hold at 40 °F or lower.

English

Notes

CACFP Crediting Information:

1/2 cup provides 1/4 cup vegetable and 1/2 oz. equivalent grains.

Chef Tips:

Before chopping parsley and mint, wash in a colander under running water. Spin dry in a salad spinner.

Get more juice from the lemon by rolling it gently on a flat surface before cutting or juicing to loosen the membranes.

Cook bulgur the day before and cool in the refrigerator. Critical Control Point: Cool to 40 °F or lower within 4 hours.

Make sure the chopped vegetables are dry to prevent the salad from getting soggy.

For a quantity recipe that yields 25 or 50 servings see: https://whatscooking.fns.usda.gov/quantity/child-nutrition-cnp/tabbouleh.  

Find tips and resources for safe food handling and proper cooking temperature guidance.